And now.
Putting away all distractions.
Clearing your calendar.
Clearing your space.
Clearing your mind.
Find that comfortable position.
Do a little wiggle.
Take your time to find.
That comfortable space.
Move into relaxation.
As you take slow,
Gee.
Breaths.
Finding your center.
And giving yourself that message.
I'm preparing.
For a great night's sleep.
Do a scan from your head.
All the way to your toes.
Telling each part of your body.
It's time.
To sleep.
Now take your left hand.
Bring your fingers in your left hand in.
Make a fist.
Bend them at the back of your wrist.
Titan.
And tighten.
Feeling the tension in your left wrist,
Fist,
And forearm.
Now relax.
Feel the looseness in your left arm.
And now to your right hand.
Bring the fingers in your right hand in,
Make a fist.
Bend at the back of your wrist.
Titan.
And Titan.
Feeling the tension in your right wrist,
Fist,
Forearm.
And now relax.
Feeling the looseness.
In your right arm.
Let's do this again with both hands together.
Make a fist with both hands.
Feel your fingers really come in.
Now take those fists and bend them at the back of the wrist.
Also bent at both elbows this time.
Tighten them.
Tighten them more.
Feeling the tension there.
And release.
Feeling how loose it is.
Through your arms and your hands.
Again for your arms.
Make two fists.
Bring those fists to your shoulders.
Tense your biceps.
Take a deep breath in.
And release.
Letting that tension flow out.
Of the tips of your fingers.
Noticing how relaxed your arms are.
And your hands feel.
Noticing yourself in a deeper state.
Of relaxation.
Now turn your attention to your head.
Focusing on your forehead.
Wrinkle your forehead now.
Feel the tension there.
Breathing in.
And breathing out.
Relaxing and feeling your skin.
Smoothing right out.
Let's do that again.
This time you can close your eyes if you'd like.
Tensing your forehead.
Closing your eyes tight.
Just feeling that tension.
Breathing in… and releasing it out.
Feeling your stress and worries.
Leave an empty space.
Where they used to be.
This time,
Let's tense your scalp as well.
Close your eyes.
Squeeze your forehead.
Tense your scalp.
Breathing in.
And breathing out.
Feeling your entire forehead,
Soft and relaxed.
Now turning your attention to your lips.
Make a frown.
Notice the strain spreading all the way up to your forehead.
Breathing in.
And letting it go.
And now let's turn that frown upside down.
Let's smile.
Feeling that energy go up to your forehead Smile bigger.
And release.
Releasing the tension.
In your face.
Now let's take your head.
Squeeze together so all the muscles of your face are activated.
Tighter.
Breathing in.
And breathing out.
Feeling your entire face.
At ease.
Noticing your face relax even more.
Now bring your lips to form an O.
Breathing in.
And relax.
Noticing it deeper.
Relaxation.
In your body.
And now.
Making an even smaller O with your lips.
Breathing in.
And breathing out.
Continuing your deep breathing.
Throughout your body.
Now,
Let's tense your jaw.
Clench.
Clench.
And release.
Observing the relaxation.
In your jaw.
Now if it's comfortable.
Open your mouth wide.
Breathing in.
.
.
And release.
And when you're ready.
Bring your tongue up.
To the roof of your mouth.
Hold there.
Breathing in… and breathing out.
Relaxing your tongue.
Sinking deeper.
Into your mattress.
And now roll your head slowly.
From Sai.
To sigh.
Relaxing.
Allowing your head to be in its most comfortable position.
On your pillow.
If it feels comfortable.
Take your shoulders up.
Bring them to your ears.
Take a deep breath in.
And deep breath out.
Feeling your neck and your shoulders.
Releasing the tension.
Again when you're ready.
Bring your shoulders up to your ears.
Hole.
Huh.
And release.
Dropping your shoulders.
Back down.
Moving your head side to side again if you need to.
Feeling relaxation in your neck,
Your throat.
Your shoulders.
Your armpits.
Experience more relaxation.
And a softening of your muscles.
Let's deepen our breathing even more.
Breathing in.
.
.
Feeling your lungs fill up.
Hold that breath.
And release.
Feel your chest loosen.
And relax.
Let's do that again.
Breathing in.
Filling up your lungs.
Deep breath in… and release.
Allowing your breath to be free.
And to free you.
Breathing in again.
Let's bring that breath right to your tummy.
Hold it in your stomach.
Feel that tension.
And release it.
Noticing the tension drain.
Out with each breath.
Again,
Breathing in.
Filling your stomach with air.
Hold.
And release.
Feeling the sensation of relaxation.
As the air is released.
Taking some deep breaths now.
Noticing how your upper body feels.
And if you can.
Arch your back.
Bring your chest up.
Feel that tension.
And let it go.
Sinking deeper into your mattress.
Let's do that again.
Bring your back up into an arched position.
Chest up.
Feeling the tension there in your back.
Breathing in.
And breathing out.
Oh,
Feeling that tension release in your back.
Doing a wiggle in your shoulders and your back if you feel you need it.
Allowing the tension to dissolve away.
Continuing your relaxing breaths.
Take your time.
This is time for you.
Releasing more tension.
With every exhalation.
Now moving to your legs.
Feel your butt and your thighs tense up.
Breathing in.
.
.
Hold.
And release.
Noticing the relief that comes.
From the relaxation.
Again,
Pulling in your thighs and your butt.
Taking a deep breath in… hole.
And release.
Feeling how loose everything is.
Reminding your body again.
It's time to sleep.
You can straighten and tense your legs.
Curling your toes away from you.
Experience that tension.
Breathing in.
And release.
Again,
Feeling the difference between the in-breath and the out-breath.
Relaxing your muscles even more.
Straightening your legs again,
Pointing your toes away from you.
Inhale.
And exhale.
Feeling your body in a deeper state.
Of relaxation.
And now straighten your legs.
This time,
Bring your toes towards you.
Flexing your feet.
Breathing in.
Hold.
And release.
Sinking deeper.
Into relaxation.
Let's straighten your legs once more.
Bring your toes up.
Flex them towards you.
Breathing in.
And breathing out.
Experiencing that warm sensation.
Of relaxation.
Sensing all the tension.
Out your toes.
And take some more deep breaths.
Loving breaths.
Allowing every cell in your body.
To recharge.
Feeling a warmth come through your body.
And feeling yourself more relaxed.
Than you've ever been.
Being in harmony with your breath.
Fully connected to your body.
And allowing your muscles to relax.
To rejuvenate.
And now flexing and tightening every part of your body.
Curl right up if you need to.
Breathing in.
Hold.
Huh.
And relax.
Again,
Tighten your feet,
Your legs.
Your butt,
Your stomach.
Your arms,
Your shoulders,
Your head,
Your face.
Jai Jin!
Tighten even more.
And a big release.
Relaxing your body now.
Let's do this again.
Couple more times.
You can arch your back if you want to this time.
Tense your muscles.
Hold.
Hold.
And let it out.
Feeling the freedom that comes.
With this depth of relaxation.
Breathing comfortably.
Experiencing this connection with your body.
This time,
Tighten up again.
If you want,
You can give yourself a hug.
Tensing all the muscles.
Make this a gift for you.
Titan.
And relax.
Letting all the muscles of your body relax.
Here it is.
Continuing your breathing.
Inviting every part of your body.
To relax.
Relax your toes.
Relax your feet.
Relax your ankles.
Relax your calves.
Relax your shins.
Relax your knees.
Relax your thigh.
Relax your butt.
Relax your groin.
Relax your stomach.
Relax your lower back.
Relax your upper back.
Relax your chest.
Relax your shoulders.
Relax your elbows.
Relax your arms.
Relax your wrists.
Relax your fingers.
Relax your neck.
Relax your jaw.
Relax your scalp.
Relax your face.
Relax your forehead.
Relax your eyes.
Relaxing everywhere.
Relaxing.
Into a deep sleep.
